Chop Suey - Low Carb & Low Fat

 

 

 

 

Ingredients:

• 1-14oz can La Choy chop suey vegetables (you can use fresh, I was just lazy & hungry)
• 1-TBSP Corn starch (can substitute tapioca flour)
• 4-tsp Soy sauce (or Bragg's amino acids)
• 1 Chicken breast - skinless & boneless cubed
• 2 Cups green cabbage chopped
• 1 Cup kale chopped and I remove stems
• 1/2 Cup onions cut into strips
• 1 Clove garlic

Directions:

1. Put cubed chicken in non-stick fry pan with about 1/2 cup water and cook over medium heat.
2. Add garlic and cook until chicken is no longer pink inside. If pan gets dry, just add more water.
3. Remove chicken from pan and set aside.
4. Place juice from cooked chicken in to non-stick fry pan over medium high heat.
5. Add onions, kale & cabbage until onions are translucent.
6. Add can of Chop Suey veggies & soy sauce.
7. Turn heat up to medium high and move food to one side of the pan.
8. Using a cup, put in corn starch and about 1/3 cup COLD water and mix.
9. Put mixture in & stir til it thickens.
10. Add cooked chicken and stir until thoroughly mixed.
11. Serve with chopsticks and enjoy.

Makes about 4-6 servings. 33.6 total carbs, 30 total net carbs,  4 servings = 8.4 carbs, 7.5 net , 0 fat

Low Carb Dukan Diet Bread

  (Sorry, I took a couple of bites before I remembered to take a photo!)

 

Dukan Diet Bread

On the low carb Dukan Diet (which is what I follow) you are allowed oat bran. Oat bran lowers the "bad" LDL cholesterol. It slows down sugar assimilation and actually removes calories from the body by reducing absorption of fat. It also keeps blood sugar levels low and stable. 

This bread is much tastier than other low carb breads, it is quick and simple to make and contains healthy ingredients to promote weight loss. 

Here is the recipe:

Dukan Bread

2 TBS oat bran

1 TBS wheat bran

1 tsp baking powder

2 TBS + 1 tsp fat-free plain Greek yogurt

1 egg white

Olive oil or vegetable oil, preferably in a mister

  

Optional flavorings (add all, combinations or none and keep it simple):

Pinch of salt

Granulated garlic

Basil

Grated Parmesan cheese

Chia seeds

1.      Mix all ingredients. Lightly spray a microwave safe dish with vegetable or olive oil. (I use a 9x9) Spread mixture in the dish. It will not cover the whole bottom, so I just shape it into a rectangle that is 4x9. You want it at lease 1/8” thick.

2.      Set on high and cook for 4 minutes. Be sure to check after 3 because all microwaves are different. If you accidentally overcook it, you have crackers and they are delicious too!

3.      Remove bread from the dish and place on a cooling rack.

4.      Once cool, cut into two slices.

5.      You can leave it as bread or place it in your toaster for a toasted sandwich or crackers.

NOTE: This bread is not allowed until the Cruise Phase because it contains 3 tablespoons of bran. Attack phase only allowes for 1.5 tablespoons total.

This recipe has approximately:

 9 grams of carbs per slice (recipe is 2 slices), 13 net carbs, 4.5 grams fiber, 1.75 grams fat & 5.5 grams protein

Waffle Sticks

A great way to start your day or use them as quick and handy snacks to fight off hunger throughout the day.

 

Ingredients:

1/2 cup fat free cottage cheese (small curd)

2 eggs

1/4 cup water
2 teaspoons olive oil (optional- will add fat, but makes them more moist. Good both ways)

1/4 cup sugar free syrup (vanilla, pumpkin, toffee or anything you want)

1 1/3 cup oat bran

1 teaspoon baking powder

1 Tablespoon chia seeds (optional)

Heat waffle iron.

Mix all ingredients in a bowl until thoroughly combined. I use a fork to mix in the curds to make a smooth batter.

Spread mixture onto waffle surface and cook according to the manufacturer’s specification. (Usually about 3-5 minutes each depending on your iron). I don’t need to use any oil for my iron, but you can mist it with olive oil if you wish.

As the mixture stands, it will thicken and you may need to add more water, a little at a time to reach the desired consistency.

Remove the waffles and place them on a cutting board to cut into stix with a pizza cutter or knife. Eat some fresh and cool the rest on a wire rack.

Handy Snacks

For leftovers I let them cool completely, then place in a ziplock bag and put it in the fridge or freezer for another time.

You can eat them at room temperature, reheat in the microwave or use your toaster for a crisper treat.

I love to use these for snacks: 1 in the morning, 1 in the afternoon and 1 in the evening. It is a great snack, curbs hunger and you can take them with you.

Tip: When using syrups you can be creative. If you are doing banana or pumpkin, I sometimes add a sprinkle of pumpkin spice. You can also mix flavors such as banana and a nut syrup to get a richer flavor like banana nut bread.

Easy Low Carb Bacon Wrapped Jalapeno Poppers

Easy Bacon-Wrapped Jalapeño Poppers

 (Low carb and low fat)

Makes about 40 poppers 

Prep Time: 20 minutes        Cook Time: 20 - 30 minutes         Total Time: 50 minutes

Ingredients:

20 whole fresh jalapeños peppers
2 8-oz blocks of fat free cream cheese, softened
1 to 2 pounds of turkey bacon

Directions:

1. Preheat oven to 375 degrees F. Place a wire rack on a baking sheet and set aside.

2. Cut jalapeños in half lengthwise. Remove seeds and membranes. Stuff each jalapeño half with fat free cream cheese.

3. Wrap each jalapeño half with bacon. Secure with a toothpick.

3. Bake in the preheated oven for 20 to 25 minutes. If after 20 minutes the bacon doesn't look brown enough, turn on the broiler for a couple of minutes to finish. Just keep a close eye so they don't burn! Serve immediately or at room temperature.

Note: Sometimes I like to mix green onions, garlic, and/or grated parmesan cheese in with the cream cheese. Be creative or keep it simple, either way these are great!

Hot Raspberry Dipping Sauce

¼ cup Sugar Free Raspberry Jelly/Jam
1 tsp canned or jarred Jalapenos

1. Place ¼ cup of the SF Jelly/Jam in a container.
2. Slice the canned jalapenos very thin adding as much heat as you would like. If your jelly or jam is too thick, I add a little juice. This may make it really hot…so be careful.

Low Carb Baked Lasagna Spaghetti Recipe

 Delicious dish that is low carb and low fat!

(Makes 4-6 servings – I used an 8x8 pan)

Ingredients:

•     4-8oz Packages of the Shirataki spaghetti noodles
•     Olive oil spray (or any other non-stick spray)
•     1 jar low sugar spaghetti or pasta sauce (Safeway makes one labeled “Select”)
•     Garlic salt
•      8 oz container of fat-free cottage cheese
•     Basil or Italian seasoning
•     Parmesan cheese
•     Reduced fat or non-fat mozzarella shredded cheese
•      Reduced fat or non-fat sharp cheddar cheese



Directions:

1.     Prepare noodles according to package directions. I add a bit of garlic salt to the water when par boiling. Rinse and drain.
2.     Spray bottom of pan with non-stick cooking spray.
3.     Put ¼ cup of spaghetti or pizza sauce in bottom of pan and spread heavenly.
4.     Layer ½ of the noodles and spread evenly on top of the layer of sauce.
5.     Sprinkle noodles with just a touch of garlic salt.
6.      Add ½ cup of sauce over the noodles.
7.     In a bowl mix:      
• 8 oz cottage cheese,    
• ½ tsp garlic salt      
• 1 tsp basil or Italian seasoning ( I use basil only)
8.     Spread cottage cheese mixture over noodles evenly.
9.     Sprinkle with dry, grated Parmesan cheese.
10.      Add ½ cup of spaghetti/pizza sauce and spread evenly over noodles.
11.     Top with reduced-fat or non-fat mozzarella and sharp cheddar cheese (optional).
12.     Sprinkle a pinch or two of basil evenly over top.
13.     Sprinkle dry Parmesan cheese to finish this recipe off.

Bake in oven at 350 for 20-30 minutes. The longer you cook it, the more the noodles absorb the flavors.

You may also want to broil this for a short period of time to brown the cheese on top. Just make sure to watch it, because it gets brown fast. Enjoy!

JALAPENO POPPER 

RECIPE

(low fat / low carb)

 

These are an awesome appetizer that doesn't taste low carb or low fat. 

The spicy raspberry dip gives a little sweet heat to the party!

Poppers

5 Jalepanos (I use Fresh, can use canned whole)

1/2 cup Oat Bran

1 Tablespoon Chili Powder

1 teaspoon Garlic Salt

6-8 oz Fat Free (or reduced fat) Cream Cheese

2 Eggs
Olive oil in a mister (optional)

 

PREPARATION

1. Cut each jalapeno in half  across the middle if using large jalapenos; otherwise just cut off top of small jalapenos. * For fresh jalapenos go to step 2, for canned or jarred go to step 5.

2. Use a carrot peeler to remove seeds and clean out insides. A carrot peeler works best, but you can also use a small knife.

If you like really hot poppers, leave more seeds in. For more mild poppers be sure to remove all seeds.

  

REMOVING THE SKIN

For fresh jalapenos, I prefer to remove the skins. This is not required, but they do turn out better. (If you want to leave skins on just skip to step #5. )

3.    Put Jalapenos on a cookie sheet and place on the top rack of your oven. Broil to remove skins.

They will look "burnt" when they are done.

 

  
4.    Let them cool a bit then remove the skin by peeling. It is okay if some of the skin stays on. I use a knife to get the peel started.


5.    Heat oven to 350.

6.    Mix the fat free cream cheese with garlic salt. Gently stuff the jalapenos with the mixture.

7.    Get a shallow bowl and mix oat bran, garlic salt and chili powder, set aside.

8.    Get another shallow bowl and crack the egg in it. Whisk it until it is well blended.

9.    Make and assembly line of egg mixture, oat bran mixture and cookie sheet. I spray a little bit of cooking spray to keep them from sticking to the sheet.

10.    Dip jalapenos in the egg mixture, then gently roll them in the oat bran breading mixture and place on the cookie sheet.

11.   Mist with a bit of olive oil to help these brown a bit. This is optional and they turn out great either way.

12.    Bake at 350 for about 15-20 minutes.

13.    Let them cool for a couple minutes and then serve with the hot Raspberry dipping sauce. The flavors are incredible together! Enjoy.

Hot Raspberry Dipping Sauce

¼ cup Sugar Free Raspberry Jelly/Jam
1 tsp canned or jarred Jalapenos

1.    Place ¼ cup of the SF Jelly/Jam in a container.
2.    Slice the canned jalapenos very thin adding as much heat as you would like. If your jelly or jam is too thick, I add a little jalapeno juice. This may make it really hot…so be careful.

 

VARIATIONS

I have experimented with using a little soy flour, wheat flour and Parmesan cheese for the breading which is excellent....and still low fat and low carb.

 These poppers below were made by frying in a pan versus the baking method. If you are doing the Dukan Diet use 1 Tablespoon oil in a non-stick pan, these are still considered low carb and low fat.....and healthy. Just have fun and experiment!